Me and a buddy have been doing the once a week brosplit. We're looking at increasing the frequency. What's a good split that hits everything twice a week?
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Thread: Do you hit muscles 2x a week?
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04-04-2014, 06:06 AM #1
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04-04-2014, 06:10 AM #2
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,512
- Rep Power: 1338185
Yes, I do
But I don't believe in the need for splits, I often mix my exercises up according to these guidelines:
- heavy lower body: every other day (maximum)
- pressing: 2 days on, one day off (maximum)
- back: 2 days on, one day off (deadlift counts as back AND lower body)
- no bench and military on same day
- no row and deadlift on same day
- deadlift once a week only most of the time - powerclean is a good alternate
- powerclean always goes first but typically I don't do it on an overhead press or row day
Accessories are minimal for me but I tend to do more of them if I have a problem muscle to pre/rehab - or if I'm bulking.
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04-04-2014, 06:23 AM #3
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04-04-2014, 01:14 PM #4
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04-04-2014, 03:53 PM #5
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04-04-2014, 07:01 PM #6
Push/Pull would be my pick of them. That way you're not squatting and deadlifting on the same day. You could also look at Push/Pull/Legs which will hit everything about twice every week and a half. That's what I'm doing at the moment and making really good gains.
Trying to add muscle! BULK I think the term is....................SLOWLY!
Current 1RM
Dead 400
Bench 242
Squat 315
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04-04-2014, 07:27 PM #7
Currently doing a twice a week bro split and it's been working great.
Legs/calves
Chest/front delts
Arms/side delts/calves
Back/rear delts
Thing I love about twice a week is it gives a lot of room to try out new things in my workout. What I couldn't stand about once a week is if I didn't feel like I had a great workout, I had to wait a week to hit that part again or I'd end up skimping some other body part.
Ill usually do different exercises each day of the week and a different rep range and that keeps me from burning out.
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